The B group of vitamins is important for providing energy, helping your body detoxify and maintaining brain function. Chan School of Public Health. Daily Goals. CALORIC RATIO PYRAMID™ Everything You Need to Know, Dietary Guidelines 2015-2020: Appendix 7. Sweet potatoes, a versatile food, contain generous amounts vitamin A and make a filling edition to a healthy diet. Dietary Guidelines recommends you include between 22.4 and 33.6 grams of fiber a day, depending on your gender and age. Spray or toss potatoes with olive oil and massage it into the skin. One such substance in sweet potatoes, called anthocyanin, has been shown to be one of the components proven to inhibit the growth of specific cancer cells. Read more: Beta Carotene Conversion to Retinol. Sweet potatoes have more vitamin C than their regular counterparts. The skin and flesh of fresh, baked sweet potato are a low-fat source of fiber and vitamins that contribute to a healthy diet. diagnosis or treatment. An equally amazing fact about sweet potatoes is the antioxidant capacity of all their parts. Track calories, carbs, fat, and 16 other key nutrients. The skin and flesh of a baked sweet potato contain 5.6 grams of protein, while a potato without the skin has only 1.2 grams per 100 grams. Serving Size : 2 oz. - Internet Explorer 6/7 (Tools > Internet Options > Advanced > Printing) To get the most nutrition from your sweet potatoes, don’t peel – simply scrub well before cooking. Although TGI Fridays makes a dehydrated sweet potato skin snack from sweet potatoes, it packs a boatload of calories — 200 per small package (40 grams). These Healthy Loaded Sweet Potato Skins are crispy, packed with 7.2g of protein, only 159 calories and still taste amazing! If you are not overweight and are physically active, a little higher is acceptable.Read more about the eGL, Nutrient Balance Indicator for Sweet potato, cooked, baked in skin, without salt [Sweetpotato], NUTRIENT BALANCE INDICATOR™ The author surmised the therapeutic potential of sweet potatoes was the result of its high anthocyanin content. USDA recommends that 10 to 30 percent of your calories should consist of protein, which amounts to about 56 grams for men and 46 grams for women. Fiber helps you have a well-functioning digestive tract and keeps you regular by providing bulk to your stool. Find nutrition facts for over 2,000,000 foods. Foods that have more essential nutrients per calorie are considered better choices for optimum health.Nutrition Data also indicates whether a food is particularly high or low in various nutrients, according to the dietary recommendations of the FDA.Read more about Nutrition Data's opinion. Beta-carotene is a carotenoid responsible for the orange-colored flesh in sweet potatoes and is a precursor to vitamin A. Carotenoids have many potential health benefits, one being that they may decrease the risk of men developing prostate cancer. Studies have suggested that the antioxidants in the peel of sweet potatoes in particular, and especially purple sweet potato, may help reduce this oxidation process, thereby reducing the risk of cancer. The vitamin B6 content in sweet potatoes helps reduce your blood levels of homocysteine, an amino acid that has been implicated as a risk factor in cardiovascular diseases. 76. The good: This food is low in Sodium, and very low in Saturated Fat and Cholesterol. Free radical reactions are associated with degenerative diseases such as cancer, asthma, senile dementia, diabetes and eye disease. Generic Generic - Sweet Potato Skin Only. The high content of vitamin A in sweet potatoes has a role in supporting the health of your skin. The skin from one whole baked potato has 115 calories and 27 grams of total carbohydrates, while the flesh delivers 145 calories and 34 grams of … Unlike a traditional baked potato, the sweet potato has the option of going sweet or savory (more on that below), packs a ton of vitamins and nutrition, and is arguably the most kid-friendly vegetable on the planet. Sweet potatoes have a high content of beta-carotene —690 micrograms in each small potato. 1.6% 91.3% 7.1% Total Fat Total Carbohydrate Protein 115 cal * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Nutrients per Serving. Once potatoes are cool enough to handle, carefully cut each lengthwise in half and scoop out all but 1/4 inch of flesh to create the sweet potato skins. (Go File > Print Preview > adjust the Shrink To Fit dropdown to 100%.) Nutrition Stats Serving Size: 1 medium-size sweet potato 112 calories 26g carbohydrates (8% DV) Recent research has shown different genes to be at work in the flesh versus skin of the sweet potato producing different concentrations of an… A deficiency in magnesium may also be linked to a higher risk of depression, stress and anxiety, all of which can disturb your ability to sleep. Now retired, Gord enjoys a quiet life on a small island in the Gulf Islands of B.C. Another benefit of consuming sweet potatoes is preventing and reducing inflammation. A potato with skin supplies 27 milligrams or 7 percent DV, compared to a potato without skin, with 18 milligrams or 5 percent DV. User Agreement (updated 5/25/18) White Sweet Potato Nutrition. As well as educating the under-nourished people in the region, Gordon formulated dietary plans to help manage medical conditions including chronic nutrition-related diseases, such as diabetes and hypertension. There are 115 calories in 1 medium Sweet Potato (Without Skin, Cooked, Boiled). You'd need to walk 28 minutes to burn 100 calories. % Daily Value *. Consistent, good-quality sleep is critical to mental and physical well-being and may decrease your risk of developing a number of medical conditions, says Harvard Medical School. Harvard T.H. The root vegetable also serves as the principal ingredient in widely consumed American specialties such as sweet potato pie and sweet potato soufflee. and One sweet potato serving provides 100% of the recommended daily value of vitamin E without saturated fats. . The material appearing on LIVESTRONG.COM is for educational use only. And unlike a sweet potato, a regular potato doesn't have any vitamin A—important for sharp vision and smooth skin . Guaranteed filling dinner or even party snack! Sign Up. Sign Up. Nutrition Facts. Friends, let me introduce the recipe that’s all my husband: these Healthy Loaded Sweet Potato Skins. Doesn't it make sense that eating sweet potato skins in their natural form is a healthier option? How does this food fit into your daily goals? Chan School of Public Health, European Journal of Pharmaceutics and Biopharmaceutics, free radicals that cause oxidative stress, Journal of the South Carolina Academy of Science, Amazon:TGI Friday's Sweet Potato Skins 1.35 Oz (39G), USDA Branded Food Products Database: TGI Fridays, Sweet Potato Skins, Original, SELFNutritionData: Sweet Potato, Cooked, Baked in Skin, Without Salt, Food Revolution Network: Are Sweet Potatoes Good for You? About Food Exercise Apps Community Blog Shop Premium. The high content of vitamins A, C and E in sweet potatoes also plays a role in promoting good vision. Harvard Health Publishing: Sleep and Mental Health, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. In addition, dryness and ulceration of the cornea has been linked to vitamin A deficiency. Potassium is an electrolyte vital for the control of your blood sugar levels, in addition to regulating fluid balance, muscle contraction and nerve signals. Start your food diary today! Your body needs magnesium for calcium absorption to help maintain bone health and deter osteoporosis. About Food Exercise Apps Community Blog Shop Premium. Sweet potatoes are a fantastic source of vitamins and minerals – especially vitamin A. 72 Cal. Please note though, the type of vitamin A is betacarotene, and only a small percentage is actually converted to retinol, the usable form of vitamin A. Magnesium is another important mineral in sweet potato. The conclusions of the study, published in the International Journal of Clinical Oncology, supported the evidence that suggested carotenoids provide protective effects against the development of colorectal cancer. In one study, the antioxidant activity in purple sweet potatoes was 3.2 times higher than that of a type of blueberry! Copyright Policy And consider the sodium factor — 157 milligrams in a package of dried sweet potato skin snacks as opposed to 21.6 milligrams in a whole sweet potato with skin. Step 4 Mix olive oil, hot chili powder, paprika, garlic powder, pepper, and salt together in a … Manganese is an important antioxidant that helps in the production of enzymes needed to metabolize proteins and fat. The answer is due to an enzyme that, when heated, breaks down the starch into maltose, a type of sugar. The Self NutritionData method and system is covered by U.S. Patent No. Other minerals in sweet potatoes baked in skin are: calcium, 38 milligrams; iron, .7 milligrams; phosphorus, 54 milligrams; zinc, .3 milligrams;and copper, .2 milligrams. 0 %--Fat. How does this food fit into your daily goals? Your body needs protein for energy and many other functions, including building and maintaining your bones, muscles and skin. Log Food. Antioxidants scavenge free radicals, which are potentially damaging oxidizing agents in your body. Log In. Baked Sweet Potato. If you have low magnesium levels, you may experience restless sleep and waking frequently during the night. Well, yes you can —and you should! 2020 Read more: The Dosage of Magnesium for Anxiety. Can Dogs Eat Potato Skins? You can enhance the sweetness even more by baking sweet potatoes in their skin slowly on low heat. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. used as a substitute for professional medical advice, Nutrition information for Potato Skins. The good: This food is low in Sodium, and very low in Saturated Fat and Cholesterol. Since vitamin A is a fat soluble vitamin, adding some healthy fat such as olive oil to your sweet potato can help you absorb more vitamin A. It is also a good source of Dietary Fiber, Vitamin B6 and Potassium, and a very good source of Vitamin A, Vitamin C and Manganese. Calorie Breakdown Where do the calories in Sweet Potato, boiled, without skin come from? If one or more amino acid is not present in sufficient amounts, the protein in your diet is considered incomplete.Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how close the protein in your diet is to the optimal distribution of amino acids recommended by the Institute of Medicine's Food and Nutrition Board.An Amino Acid Score of 100 or higher indicates a complete or high-quality protein. High vitamin A content is just one of the benefits of sweet potato skin nutrition. Sweet potatoes are a great source of fiber, vitamins, and minerals. - Mac Safari (Click print below > Copies & Pages > Safari), Nutrition facts label for Sweet potato, cooked, baked in skin, without salt [Sweetpotato], NUTRITIONAL TARGET MAP™ Eating sweet potatoes can help increase the magnesium level in your body, which may lead to a deeper, more sound sleep by maintaining healthy levels of GABA, a neurotransmitter that promotes sleep, explains Psychology Today. Calories from sweet potatoes should also be counted toward the 10% maximum amount of calories that your dog can have from treats each day. Purple-fleshed sweet potatoes, on the other hand, are a fantastic source of anthocyanins (especially peonidins and cyanidins) and have outstanding antioxidant activity. 95 % 18g Carbs. and Privacy Policy and Cookie Statement Preheat oven to 375° and scrub sweet potatoes. Dietary Guidelines recommends an intake of 700 micrograms for adult women and 900 micrograms for men every day, so one whole sweet potato with skin more than meets your entire DV. Vitamin C and Vitamin E are essential nutrients to boost your immunity to diseases. If there ever was a perfect side dish to any and every meal, the baked sweet potato would have to be it. Calories. While yams and sweet potatoes may look alike, a true yam is a tuber vegetable, like a regular potato. A study investigated the association between carotenoids and colorectal polyps and cancers among Japanese men. If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. Gordon Kerr has worked in the health care industry for the past 15 years. Avoid Sweet potatoes with worm holes, cuts, or any other problems with the skin. Coat each skin (on both sides) with a … You may have wondered if you can eat the skin of baked sweet potatoes. One sweet potato contains vitamin C 29.51 milligrams, which is about half of the daily recommended amount. Calorie Goal 1,928 cal. NHS: Can Magnesium Help Depression – Or Is It Just a Placebo? By combining complementary proteins, you may be able to increase the overall quality of the protein you consume.Read more about Protein Quality, Adding other foods with complementary amino acid profiles to this food may yield a more complete protein source and improve the quality of some types of restrictive diets.Find foods with complementary profile, Footnotes for Sweet potato, cooked, baked in skin, without salt [Sweetpotato], NUTRITION DATA'S OPINION (updated 5/25/18). Like all sweet potatoes (such as purple and Japanese sweet potatoes), they are an excellent source of vitamin C, vitamin B2, vitamin B6, and vitamin E. Foods that are both nutritious and filling are considered better choices for weight loss.

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